For time:

3 Rounds:

75 Double-Unders
10 Dumbbell Burpee Box Step-Overs 2x22,5/2x15kg

Directly into..

3 Rounds:

21/15 Calorie Row
21 Thrusters 35/25kg

5 x 5+5 rep

scale to:
SL box squat
reverse lunge

A.) Double under
- hyppytekniikka (rebound)
- pyöritys ranteesta
- single under (150+ reps UB)

B.) Pistol Squat
-narrow squat
-toenail spot
-single leg ankle spot
-narrow squat to single leg stand
-full pistol

C.) 4 rds for quality
Pistols 4-6 reps/side
DU 30-40 reps (40 sec Max reps)
Push-up hold 20-30 sec
-rest 30 sec between the movements

5 rounds

15 Air Squat

10 Sit up

TC 6min

EMOM 12

6 Snatch Press (behind the neck press -> strict!)

6 Snatch grip Deadlift

REST

Olkapään liikkuvuus & yläkropan mobbailu

3 RFT:
15 Calorie Row
15 Thrusters @42.5/30kg

Rest 5:00

3 RFT:
15 Overhead Squat @42.5/30kg
15 Calorie Assault Bike or Row or Ski

*20:00 Cap (total)

CONDITIONING

4-5 rounds, rest 30-60sec between movements

1) 5+5 KB Single Arm Squat Clean (from floor) video
2) 8-15 TTB
3) 20m Prowler Push
4) 2-4 Wall Walk video

Overall RPE 3 to 4

Target: Move well (concentrate on your motor control)

E3MOM
5 Rounds for load
Complete Unbroken sets

• Clean/ Power Clean
• Front Squat
• Push Press
• Back Squat
• Push Press/ Push Jerk

For time:
100 DB Renegade Rows @50/35lbs (left + right = 2 reps)
75 Push-ups
50 Burpees

• 18:00 Time Cap